If you supinate (or underpronate) when you run, you place a lot of pressure on the outside of your foot, and your risk of injury increases.
The right footwear can help alleviate the problem and make your runs a lot more comfortable.
But because supination is far less common than pronation – the opposite problem – there are no shoes that are designed specifically to address it. So in this guide, we are going to take a closer look at just what supination is and the type of footwear that can help.
We’ve also described the features to look for in running shoes for supination and listed our top picks.
What is Supination?
In an ideal world, your feet would neutrally pronate when you strike the ground. This means that they should roll slightly inwards – up to around 15% – with each landing.
This helps distribute your weight evenly and correctly aligns your legs and ankles, absorbing the shock of impact and preventing injury.
With supination, however, your foot rolls outward from the ankle when it meets the ground.
All of your weight is therefore distributed to the outside edge of your foot and ankle, compromising your foot’s natural shock absorption and leading to injuries like plantar fasciitis, sprains, and shin splints.
Why is it Important to Wear Running Shoes for Supination?
The right footwear can help correct excess supination by giving your arches the support they need and encouraging pronation.
They should also compensate for the lack of natural shock absorption with enough cushioning to protect your joints from the forces of impact.
Features to Look For in The Best Running Shoes for Supination
Running shoes for supination should:
- Be the correct width for your feet – this may sound obvious, but shoes that are too narrow or wide can worsen supination.
- Include extra cushioning – particularly in the midsole (for extra shock absorption) and in the heel.
- Gently support your arches – supinators tend to have high arches, so mild support in this area is important for comfort.
- Good ankle and heel support – this will help prevent twisting and lateral movement.
- A wide toe box – this will allow the toes to splay naturally, evenly absorbing impact and preventing excessive pressure on the forefoot.
Avoid stability shoes, which are designed to correct pronation (where the foot rolls inwards). These are rigid on the inner side and will worsen supination.
Choose a neutral category shoe instead, which will provide the flexibility you need.
The Best Running Shoes for Supination
#1. Brooks Ghost 14
– 100% DNA LOFT midsole cushioning, a roomy toe box, and a 3D Fit Print upper for an improved fit
– Great daily running shoes for supination
The Ghost 14 is designed to make the transitions from landing to toe-off both smooth and comfortable, no matter how your foot meets the ground.
The midsole foam is soft but firm enough to provide great energy return, whilst the segmented crash pad maximizes your running efficiency.
The platform feels supportive in the arch area and the engineered Air Mesh upper hugs your foot securely.
It’s also very breathable, with perforations to keep your feet well-ventilated.
The Ghost line has been popular with runners since 2008 and this iteration is a great all-rounder, with a versatile fit suitable for most feet.
You can read our full review of the Brooks Ghost 14 here
#2. Hoka One One Bondi 8
– Wide base for support, tapered heel cup, and a reinforced rubber sole for durability
– Best choice for long, steady runs
Cushioning is important in running shoes for supination – and this is an area in which Hoka excels.
The Bondi 8 is exceptionally comfortable, with plenty of foam in the midsole to protect you from jarring forces on impact.
The wide platform effectively prevents your foot from rolling outwards, and the slim heel cup with its memory foam collar cradles your heel gently yet securely.
There’s no denying that this is a pretty bulky shoe compared to some.
But with subtle support in the arch area and a meta-rocker sole to encourage a natural gait, the Bondi 8 is a shoe that will see you effortlessly through many miles.
You can read our full review of the Hoka Bondi 8 here
#3. Brooks Glycerin 20
– Padded tongue and collar, updated wide platform, and a roomy toe box
– Excellent support for high arches
The Glycerin 20 uses nitrogen-infused DNA LOFT v3 foam in the midsole.
Lightweight and durable, it feels extremely soft and comfortable underfoot, although without the great energy return of some of the other shoes in this guide.
For that reason, it’s an ideal shoe for distance training rather than speed.
The layered mesh upper locks your foot down securely, helping the cushioning mold to your foot shape to support your arches.
There’s enough room in the forefoot to splay your toes and the stability is enhanced by the widened outsole.
#4. Saucony Ride 15
– Vegan-friendly, flared midsole for stability, and an ultra-breathable mesh upper
– Best choice for a supportive fit
The Ride is one of Saucony’s most popular running shoes, and this iteration takes everything that’s great about the line and makes it even better.
Flexible and well-balanced, it now has more PWRRUN cushioning than ever before.
This gives the shoe a plush and supportive feel, even though it weighs LESS than the previous edition!
The Ride’s FORMFIT design is perfect for supinators, with deep contouring in the midsole that makes it feel as if you are sitting into the shoe rather than on top of it.
Our only caveat is that this shoe is slightly on the narrow side, so we wouldn’t recommend it if you have a wider foot.
#5. Adidas Ultraboost 22
– Supportive upper, Linear Energy Push System for stability, and a Continental Rubber outsole
– Excellent traction in wet and dry conditions
This is an excellent shoe for controlling supination, largely thanks to the Linear Energy Push System – a torsion system that uses a plastic bridge to connect the forefoot and heel underneath the midsole.
This stops the foot from twisting and helps with energy transfer, too.
The Adidas BOOST foam cushioning – made by fusing energy capsules together – gives the shoes a soft and bouncy feel whilst providing exceptional shock absorption.
The Ultraboost is ideal for distance runs and comfortable enough for daily wear.
And we particularly like the women’s version.
Designed specifically to contour to the female foot, it has a narrower heel, shallower toe box, and lower instep than the men’s shoe.
#6. ASICS Gel Nimbus 24
– Lightweight cushioning, durable AHAR rubber outsole, and shock-absorbing gel technology
– Best choice for speed
The Gel Nimbus 24 uses Trusstic System technology in the midsole.
This is ideal for preventing supination as it becomes rigid if the arch of the foot rolls too much, but remains flexible during a neutral stride.
The Flytefoam and Flytefoam Blast cushioning feels soft underfoot but has plenty of bounce for fast-paced runs.
There are gel pods in the forefoot and heel that absorb impact forces, protecting your joints from stress.
The reflective accents improve your visibility when running in low-light conditions and a breathable Jacquard mesh upper locks your foot down securely.
#7. New Balance Fresh Foam X 1080v12
– Supportive Hypoknit upper, roomy fit, and an internal heel counter for stability
– Best for wide feet with high arches
One of New Balance’s most popular running shoes, the Fresh Foam 1080 has been updated with Fresh Foam X in the midsole and extra cushioning in the natural flex zones of the foot.
This makes them feel softer, springier, and more comfortable than ever.
The toe box is very spacious – perhaps too spacious if you have narrow feet. In fact, the overall fit is pretty large compared to previous versions, and New Balance recommends sizing down by half a size.
This is a versatile shoe, just as suitable for short, speedy runs as it is for distance training.
Its lugged outsole gives it a superior grip, too, even in wet or snowy conditions.
#8. Hoka One One Clifton 8
– Responsive and flexible midsole and versatile fit, with a reinforced outsole for durability
– Our favorite running shoes for supination
The best running shoes for supination need to efficiently stabilize the foot – and few do it quite as well as the Clifton 8.
This is thanks to Hoka’s Active Foot Frame technology, which supports your arches, secures your heel in place, and makes your foot feel like part of the shoe.
This stability is enhanced by the spacious toe box, which gives you the room you need to spread your toes naturally.
The lightweight EVA midsole feels both supportive and plush (described by many as providing a slipper-like comfort!) and the heel pad is extended for a softer landing.
Add to that Hoka’s signature rocker sole that provides a smooth heel-to-toe transition and you have a great all-around shoe that prevents rolling and encourages a neutral gait.
You can read our full review of the Hoka Clifton 8 here
The Best Running Shoes for Supination: Key Takeaways
Excessive supination can put stress on vulnerable areas of your ankles and feet, potentially causing injuries that can derail your training.
Preventing your ankles from rolling outwards when you run is important. All the shoes in this guide are designed to distribute pressure evenly across your foot, ensure correct alignment, and limit excessive lateral movement.
We hope you find a pair that works well for you and you soon begin to enjoy more comfortable runs with the targeted support and cushioning you need.
What Causes Leg Cramps While Running?
Running cramps seem to strike without warning and can be frustrating in the middle of a run. Fortunately, there are some simple steps you can take to stop them from happening.
Find out more in our article: How to Treat and Avoid Running Cramps
